The breasts are a part of the female anatomy that get a lot of attention. For this reason, women often go through surgery to get implants. Although this definitely makes the breasts bigger, it is also risky and can be quite expensive. If you are looking to make your breasts bigger without surgery, you should focus your attention on exercise. Although it is not possible to actually build up the breasts, you can work the muscle underneath and around them to make them perkier, which can give them the appearance of being bigger.
Step 1
Adjust a bench to 45 degrees to focus on your upper-chest muscles. Lie on the bench and hold dumbbells in your hands. Push them straight above you and hold them an inch apart with your palms facing your feet. Lower the weights by bending your elbows. Stop when your upper arms are parallel to the floor, then push them back up. Repeat for 10 to 12 reps and do three to four sets.
Step 2
Flatten the bench out to do regular chest presses. Lie on the bench and hold the dumbbells above you the same way you did for incline presses. Lower them until your elbows are bent 90 degrees and your upper arms are parallel to the floor. Push them back to the starting point and repeat 10 to 12 times. Do three to four sets.
Step 3
Utilize a decline bench to focus on your lower chest. Lie on the bench and hook your lower shins under the padded supports. Hold dumbbells in your hands and push them above you until they are an inch apart. Slowly lower the weights down by bending your elbows. Stop when your upper arms are parallel to the ground and the weights are at the height of your upper stomach. Push them back up and repeat 10 to 12 times. Do three to four sets.
Step 4
Adjust the bench back to flat and do dumbbell flyes. Lie on the bench with your arms straight above you and your palms facing each other. Hold the dumbbells an inch apart and bend your elbows slightly. While maintaining that bend, slowly lower the weights to your sides until your upper arms are parallel to the ground. Push them back up and repeat 10 to 12 times. Do three to four sets.
Step 5
Finish your exercises with push-ups. Lie on your stomach with your knees touching the floor and your hands directly under your shoulders. Straighten your back and push your body off the floor until your arms are fully extended. Slowly lower yourself back down until your chest is just above the ground, and repeat 10 to 12 times. Do three to four sets. If this is too easy, place your toes on the ground and perform your push-ups.
Step 6
Do your exercises three times a week on alternating days.
Tips and Warnings
- When doing your weight-training exercises, use the heaviest weight you can handle. Also, keep your core engaged while performing the movements to help stabilize your body. Because you are trying to make your breasts look bigger, do not go on any calorie-restricted diets. Maintain your current intake and opt for nutrient-dense foods such as lean meats, fruits, vegetables, whole grains, beans and low-fat dairy products.
Things You'll Need
- Adjustable bench
- Dumbbells
- Decline bench
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